Admit it or not but as much as the advancement of technology is making our lives easier, one can’t deny the fact that it is surely contributing to a sedentary lifestyle, especially in the younger generation. They prefer staying at home, surfing the net, playing video games over physical activities such as sports, etc.
The kettlebell guru!
Admit it or not but as much as the advancement of technology is making our lives easier, one can’t deny the fact that it is surely contributing to a sedentary lifestyle, especially in the younger generation. They prefer staying at home, surfing the net, playing video games over physical activities such as sports, etc. However, what the younger lot needs to realise is the importance of physical fitness and how it can benefit their overall wellbeing. In this regard, Us talks to Umar Chaudhary, owner of UC-Fit – ‘Kettlebell Warrior Workouts’, who is Pakistan’s first double certified kettlebell functional fitness master trainer from Australia.
How it all started…
‘Back in 2010, I was living in Australia. I used to go to a local gym where I saw both men and women doing powerful moves using strange iron cast balls with handles on them. Those who used these iron cast balls had superb lean and muscular physiques and possessed amazing stamina compared to others who ran on treadmills or just used dumbbells and barbells at the gym. I was introduced to Kettlebells by the trainer there who was an Ex Russian Special Forces guy. I found out that Kettlebells were not just an ordinary training tool being used for superior fat loss but is also extensively used by various special forces like the Spetsnaz (Russian Special Forces), the US Navy Seals and the US Secret Service for developing lean functional strength, power and unbeatable stamina.
‘I was trained for two years and then got my formal certification in Level 1 Basic & Level 2 Advance Kettlebell training from AIK Australian Institute of Kettlebells in June 2014. After that, I started my own fitness business in Australia by the name of UC-FIT – Kettlebell Warrior Workouts.’
Coming to Pakistan!
‘While in Australia, my friends sent me videos of trainers using kettlebells in various gyms in Pakistan. I observed that the instructors were unaware of its proper potential and usage. I shared those videos with my instructors and they encouraged me to come to Pakistan and start kettlebell training, as kettlebell is a serious fitness tool and it needs to be taught properly. I came to Pakistan in August 2015, and started kettlebell training from home, then joined a local studio for a short while before opening up UC-FIT Kettlebell Warrior Workouts in Karachi.’
Kettlebell training
‘The design of a kettlebell allows it to be very versatile as compared to dumbbells. With a thick handle and off-set centre of mass, it impacts every muscle in your body as soon as it’s lifted up from the ground. Due to its unique design, it can be used for ballistic cardio exercises, raising your heart rate from 0 to 160 in no time, along with slow grinding strength exercises. A single session can provide total body cardio and strength workout.
‘Kettlebell workouts burn the highest number of calories as compared to any other form of workouts. An average intensity kettlebell session is around 40 to 45 minutes and the number of calories burnt is between 590 to 700. In intense sessions, the calories burnt can go upto 1200.’
Go the healthy way!
‘The youth nowadays need to start training as soon as possible. Video games and cell phones have taken over the lives of our youngsters, leading to a sedentary lifestyle. Lack of physical activities – along with unhealthy eating and sleeping habits – turn out to be counterproductive for their health, resulting in obesity at an early age. Exercising daily is mandatory in order to help create a balance in their life. It will increase their ability to study better due to improved blood circulation and will also provide better mental focus leading to efficient studying and performance in exams.’
Exercising at home
‘At home, basic body weight workouts like pushups, pullups, squats, dips crunches and planks should be done regularly to stay active and healthy. Also, parents should take full responsibility for their kids’ physical and eating habits.’
Want to lose weight?
‘Kettlebell workouts produce superior fat loss because the heart rate constantly remains between 140 - 170 beats per minute; ideal for fat burning. Kettlebell workout, along with a proper diet, will result in weight loss without leaving you weak and lethargic.
‘Kettlebell workouts utilise the body’s muscles with every move, enhancing the body’s need to generate more energy from its stored stubborn fat reserves. This reduces the body’s fat percentage and increases the lean muscle significantly per session. Furthermore, it strengthens your lower back and alleviates any joint pain because of the soft pressure exerted on them alongside.’
Is it safe...
‘Kettlebell training is perfectly safe for all age groups and anyone with ailments such as asthma, weak bones, joint pain, and arthritis. In fact, kettlebell workouts increase joint mobility, alleviate joint and back pain, neck injuries as they strengthen the joints, tendons, ligaments and stabilise muscles and increase lung capacity.’
Expert advice
‘My take on uncertified and unprofessional trainers is that they should be sued for malpractice. Fitness is a serious business as people’s lives and physical well-being are in the hands of the trainer. Therefore, this field should be taken seriously and should be regulated. Before joining any gym, always demand to see the certificates of the trainers, their course materials and ask proof of authenticity of their certificates. Also, see which country they got their certifications from as different countries have different quality standards.
‘Refrain from going to unprofessional trainers. In my opinion there are two types of unprofessional trainers: self-taught trainers and passive trainers.
Self-taught trainers are those who just watch YouTube videos at home or do online courses. It takes a lot of learning and hard work to attain your certifications, not to forget that experience further polishes the skills of a trainer.
The second category, the passive trainers, learn from other certified trainers. There is a lot of science behind every workout move and simply copying the moves is equal to ‘half knowledge’ which is even more dangerous.’
About UC-FIT
‘At UC–FIT I conduct seven sessions per day. The fitness centre caters to both men and women of all ages. However, there are separate timings for both. In the future, I plan to expand UC–FIT in major cities of Pakistan and provide everyone international quality fitness delivered at affordable prices.’
